BBlast #The Rooster – 9/24/19

After slacking and fart sacking for the last two weeks, it was a much needed push and revival Q. We hit it hard with a solid mix of cardio and coupon work. Thanks for everyone that came out, we had a great turnout.

PAX: (21)

RIH RIH – Q

GLEN ROSS

FRIDGE

DUECE

WHAMO

BLUEPRINT

COWBELL

DIGIORNO

PLUMB BOB

GEPPETO

NO SHOW

SOFT TOP

POPE

ZOOLANDER

BACKDRAFT

LOCO

ZIMA

LARRY FLINT

TIGER

BUSCHHHHH

SUMP PUMP

 

Warmup:

Short mosey

Side Straddle Hop (40)

Burpee (10)

Kendra Newman

Grass Grabber

Downward Dog

 

Jog around Maryhurst end at coupons

 

Cone Work Session 1:

Alligator merkin to cone 1 and back

Bear crawl to cone 1 and crawl bear back

Crab walk to cone 1 and reverse crab walk back

 

Cone work Session 2:

40 squats sprint to cone 2 and back

Lunges walk with coupon to cone 2 and back

 

Cone work Session 3:

40 curls / sprint to cone 3 and back

40 dips / sprint to cone 3 and back

40 overhead press / sprint to cone 3 and back

 

11’s:

Burpees

Big boys

 

Finish

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